Pull Fat Loss Workout - 20min Advanced
This high intensity pull session leverages compound movements and isolation finishers to maximize caloric burn and muscle definition. By pairing heavy barbell rows with high volume bicep work you will challenge your metabolic threshold while building a powerful back. This routine is designed specifically for advanced lifters looking to shed fat without losing strength.
This session is ideal for advanced lifters and athletes who need a time-efficient pull day that prioritizes fat loss and muscular endurance. It is perfect for those who want to maintain lean muscle mass while operating in a caloric deficit.
Equipment
Workout Plan
Rest 60 seconds after heavy barbell sets and 30 seconds between handle-based accessories to keep your heart rate elevated for fat loss.
Barbell Bent Over Row
Back, Biceps, Abs
Engage Tonal's Chains mode to increase resistance at the top of the pull where you are strongest.
Barbell Seated Lat Pulldown
Back, Biceps
Pull the bar toward your upper chest while keeping your core braced against the digital weight.
Single Arm Bent Over Row
Back, Biceps, Abs
Fight the digital weight's constant tension by controlling the handle all the way down on each rep.
Biceps Curl
Biceps, Forearms
Use Eccentric mode to overload the lowering phase and maximize your bicep pump during this finisher.
Why this order
We start with heavy barbell compounds to recruit maximum motor units while you are fresh before moving into handle-based accessory work. The transition from bar to handles is minimized to keep intensity high and rest periods short which is critical for metabolic conditioning.
Want this personalized for you?
This is a template workout. Connect your Tonal and the AI coach adjusts weights to your strength scores, swaps exercises around injuries, and progresses you week over week.
Start Free with AI CoachFrequently Asked Questions
Should I use Smart Flex for the barbell rows?
Yes, Smart Flex will dynamically adjust the digital weight to match your strength curve, making the peak of the row more challenging.
What if the 20-minute duration feels too short?
Increase the intensity by shortening your rest periods to 20 seconds or turning on Burnout mode for the final biceps set.
Can I use the bar for the curls instead of handles?
While you can use the bar, handles allow for a more natural range of motion and easier setup immediately following the single-arm rows.